Actually I think just being consistent (not getting injured, not having misses, NOT* changing the routine) is what's needed. Also, that for those who are relatively untrained, any program (even one arguably non-optimal) will work.

*I disagree with the "shock the muscle" meme, arguing for changing exercise format a lot. My arms that have mastered 75# curls, get shocked just fine with 80# curls! By changing the form of the exercise a lot, it forces me to go light as I learn new movements, which are also time inefficient. In addition, it is hard to get motivated because progression is harder to measure. However, if an exercise is resulting in overuse injury or the like, definitely be ready to change it.

I disagree. That's a good way to NOT put on muscle. I didn't do flexibility, dynamic anything, or any core or stretching stuff.

Maybe he advised that stuff so he could have a higher chance of avoiding injuries that might stall his progress or something?

Like obviously it's not absolutely necessary to do stuff like that to avoid getting injured since guys like you have succeeded without it, but some people could be more vulnerable to injuries and stuff due to predispositions, bad posture or lifestyle habits, or there could be other stuff you do or a good balance of exercises that people might not have which prevented it.

Here is one great article, for everything one lifter could want (strength, size, cutting...).

Quote:

...focusing on the eccentric, or negative, part of the rep. Take 1-3 seconds for the concentric (positive) part of the lift, but then lower it slowly, 2-4 seconds...* Reps 8-12* Rep speed Slow* % of 1RM 70-80* Fibers Fast* Rest periods 1-2 minutes

I disagree. That's a good way to NOT put on muscle. I didn't do flexibility, dynamic anything, or any core or stretching stuff.

Maybe he advised that stuff so he could have a higher chance of avoiding injuries that might stall his progress or something?

Like obviously it's not absolutely necessary to do stuff like that to avoid getting injured since guys like you have succeeded without it, but some people could be more vulnerable to injuries and stuff due to predispositions, bad posture or lifestyle habits, or there could be other stuff you do or a good balance of exercises that people might not have which prevented it.

Do you have evidence to offer that any of those things prevent injuries?

_________________Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

I disagree. That's a good way to NOT put on muscle. I didn't do flexibility, dynamic anything, or any core or stretching stuff.

Maybe he advised that stuff so he could have a higher chance of avoiding injuries that might stall his progress or something?

Like obviously it's not absolutely necessary to do stuff like that to avoid getting injured since guys like you have succeeded without it, but some people could be more vulnerable to injuries and stuff due to predispositions, bad posture or lifestyle habits, or there could be other stuff you do or a good balance of exercises that people might not have which prevented it.

The main problem with this, is that the topic is building muscle. I said it won't help you build muscle, and you counter with something about preventing injuries. That doesn't make any sense. I didn't say anything one way or the other on injury prevention. I just said you don't build muscle like that. I haven't really see any evidence that any of that stuff prevents injuries, since we're on the topic.

By any chance do you skip leg exercises? Or do you do mostly isolation exercises or use a lot of machines?

Well don't do that! That is what the problem is. Please read the sticky with the collection of routines. You want something that uses mostly basic compound lifts hitting all parts of the body. So start with that first, and then ask questions from there if you need help.

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